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The Power 9 principle is said to offer the secret to a longer, healthier life. Here’s a quick look at the nine pillars of this idea&#8230;
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The quest for a longer, healthier life has occupied humanity for centuries. From ensuring a good night’s sleep to eating more vegetables, countless of methods have been put forward as the ultimate solution. But perhaps the answer has always been obvious: just look into the lifestyles of the world’s longest-living communities.
Enter the Power 9: Nine transformative principles derived from the habits of the world’s centenarians by National Geographic journalist Dan Buettner. These principles offer a blueprint for longevity through lifestyle changes and improving interpersonal connections.
It all began when Buettner and a team of experts decided to study five regions—collectively known as the “Blue Zones”—with a high proportion of centenarians. These regions include Costa Rica’s Nicoya Peninsula, Ikaria in Greece, Okinawa in Japan, Sardinia’s Barbagia region and Loma Linda, California, where a group of Seventh Day Adventists reside.
The team found that these regions share nine common lifestyle factors. This set of lifestyle choices, called the Power 9, is believed to contribute to a longer life. These principles
encompass four main categories, namely movement, the right outlook, wise eating and connections. As for the actual nine points, they are as follows:
<ol>
<li> Move Every Day</li>
</ol>
A sedentary lifestyle can be detrimental to your health; but that doesn’t mean that long workout sessions are a must. The Blue Zones official website mentions that people in the aforementioned regions are encouraged to move daily. Simple activities such as gardening, walking to work or even taking the stairs instead of elevators and escalators are enough to get your body moving.
<ol start="2">
<li> Reduce Stress Levels</li>
</ol>
The American Psychological Association notes that stress affects not only your mental state but also organ systems such as the cardiovascular, gastrointestinal and reproductive systems. This is why it’s important to incorporate stress-reducing activities into your daily routine. Try guided meditation, power naps or simply enjoy a relaxing game at the end of the day.
<ol start="3">
<li> Don’t Get Too Full</li>
</ol>
Okinawans follow the Confucian principle of hara hachi bu, which means to eat until your stomach is about 80-percent full. This pattern helps us avoid overeating, which can potentially lead to obesity. In an article for CNBC, Buettner recommends using smaller containers to help achieve this. Focusing on your food by turning off the TV or putting down your phone is also a good idea.
<ol start="4">
<li> Adopt a Plant-Based Diet</li>
</ol>
The Blue Zones people tend to favor plant-based diets. However, they also still enjoy meat five times a month on average, as mentioned in a CNBC article. This means that you don’t have to completely forgo meat; you just have to limit consumption of meat and, well, eat more vegetables and fruits.
<ol start="5">
<li> Wine Moderately</li>
</ol>
The Blue Zones dwellers, especially those from Sardinia, still enjoy alcoholic beverages. Liji Thomas, MD, in an article for News Medical, mentions that red wine contains a considerable number of antioxidants. Of course, remember to drink in moderation. Well RX recommends one to two glasses—preferably red wine—per day.
<ol start="6">
<li> Put Family First</li>
</ol>
The Blue Zones’ official website mentions that people in the regions in question live with, or near, their aging parents and grandparents. They also tend to be committed to a life partner and invest time in their families. This helps stabilize the family structure, resulting in a happier life and lower mortality rates.
<ol start="7">
<li> Nurture Friendships</li>
</ol>
An article in Vogue mentions that Okinawans have moais: social circles of up to eight friends where everyone provides lifelong support to one another. This support system and togetherness help prevent loneliness, eventually making their lives happier.
<ol start="8">
<li> Have a Sense of Belonging</li>
</ol>
Buettner mentions in an article for CNBC that 258 centenarians he interacted with were part of religion-based communities. This doesn’t mean that need to join a faith-based society to have a sense of belonging, as suggested by GQ. The point is to find a community—or two—where you can feel accepted.
<ol start="9">
<li> Find Your Life’s Purpose</li>
</ol>
While this might be difficult to wrap your head around, knowing the reason you wake up in the morning can help prolong your life. Try to look within yourself and think of your passions, talents or things you can do to contribute to society.
By implementing all or some of these principles, you can improve your quality of life. And then, a longer, happier life might just become more than something you wish for on your birthday.
Photography Wong Sim 
Styling Peter Zewet 
Styling Assistant Edwin Habibun &amp; Jay Robert Davies 
Model Mitchell Wick/Chadwick

The Power 9 Principle: Keys to a long life

chadwick,

Edwin Habibun & Jay Robert Davies,

Mitchell Wick,

Peter Zewet,

wong sim